4 Exercises to Fix Quadriceps Strains, Tendonitis & Tears for GOOD

Struggling to fix quadriceps strains, tears, or tendonitis? Learn how to correct the underlying issues that keep these muscles from healing and becoming resilient.
First, Dr. B talks about some of the unique vulnerabilities of the rectus femoris and the activities that tend to stress the muscle. Over time, that stress leads to the painful tears, strains, and even tendonitis.
She also answers common questions such as:
Do quad tears need surgery?
What do the grades of quad tears mean?
What are the most common mistakes rehabbing a torn or strained quad?
Dr. B then describes the approach she developed during her surgical career for treating muscle tears and strains. Then, she'll talk about what creates the underlying causes for the injury.
Coach E will then demonstrate four exercises you can follow to rehab your quad tear. Then, as you keep doing these exercises over the next couple of weeks, you'll build up the resilience of your quads, the rectus femoris, and surrounding muscles to prevent future injuries.
If these exercises made your quadriceps strains or tears a little better, keep doing them! But also click the like, subscribe, and notify buttons so you can get more exercises just like these each week for different parts of your body. They'll help (or keep) you moving freely and without pain for life.
00:00 - Intro
00:49 - What is the rectus femoris?
01:12 - Common reasons for injury
01:26 - Treating rectus femoris tears
01:44 - Grading rectus femoris tears
02:47 - Common mistakes in rectus femoris rehab
05:04 - Exercise 1: ASMR: Quads
07:54 - Exercise 2: Extended Knee Ankle Fl-Ex
11:58 - Exercise 3: Slumpy Psoas Activator
14:28 - Exercise 4: Controlled Push-offs
17:54 - Routine Summary
18:38 - Additional Resources
RESOURCES AND LINKS MENTIONED
British athletics muscle injury classification: a new grading system: bjsm.bmj.com/content/48/18/1347
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Medical DisclaimerThe medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@cococat904]

Congrats to you and team Canada Dr. B!

[@PrecisionMovementCoach]

Thanks bro!

[@rosenrot239]

Thank You very much for this high Quality Video!🙋🏻‍♀️🍀🫶

[@PrecisionMovementCoach]

You are welcome!

[@lightupthesky2612]

Any tips for ramping the VMO in exercise too? Really struggling to feel the neutral connection to my quad. Thanks! - new knee pain soluton student 🙏

[@PrecisionMovementCoach]

Try tapping the muscle while trying to activate it. The tactile feedback will enhance your experience and you will improve with time and practice :)
- Coach Joshua, Team PM

[@bethanyrussell2966]

How long after injury (mine is minor) before we start these exercises? Thank you so much for this video! 🙏

[@PrecisionMovementCoach]

Hey!
You can start these exercises anytime as long as they do not cause more pain.
Let us know if you have any more questions :)
- Coach Joshua, Team PM

[@Akash-ug5yh]

I have pain in the back of my shoulders. Do you have a video on that? Or could you make a video on that? Pain is not in the front of my shoulders, it is really in the back of my shoulders

[@PrecisionMovementCoach]

It's hard to know exactly from our vantage point and I'm sure that one of these videos will help:
www.youtube.com/@PrecisionMovementCoach/search?query=shoulders
:)
- Coach Joshua, Team PM

[@user-zk8zz3hs2m]

Congrats to you and team Canada Dr. B!

[@PrecisionMovementCoach]

Thanks!